Pulley arm out crosses on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pulley arm out crosses on ball )

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Name of exercise  Resist shld horiz abd on Ball w/pulley
Other names of exercise Pulley arm out crosses on ball
Description of exercise Pulley arm out crosses on ball exercise is a strength training exercise that targets the muscles in the arms, chest, and back. It involves using a pulley system and a stability ball to perform a cross-body motion with the arms. To do this exercise, one must stand facing the pulley machine with their feet shoulder-width apart and hold onto the handles with their arms extended out to the sides. Then, while keeping the core engaged and the arms straight, the individual pulls the handles across the body in a diagonal motion, squeezing the chest muscles at the end of the movement. This exercise helps to improve upper body strength, stability, and coordination.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Attach pulley to secure object at shoulder level.
  • Sit on ball with proper low back posture.
  • Arm should be out in front, elbow straight.
  • Grasp handle and pull outward as shown.
  • Hold relax and repeat.
  • Repeat sets with other arm as well.

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    Video Tutorial

    https://www.youtube.com/watch?v=EzxYTsfuB6c%26pp=ygUJI2pvZ2FicmFk

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Horizontal Abduction
    Type of Action Abduction, Elevation, Circumduction, Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • 1) Improved shoulder mobility
  • 2) Increased upper body strength
  • 3) Enhanced core stability
  • 4) Improved posture
  • 5) Greater range of motion
  • 6) Improved coordination
  • 7) Strengthened back muscles
  • 8) Increased muscle endurance
  • 9) Improved sports performance
  • 10) Reduced risk of shoulder injuries

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Pulley arm out crosses on ball exercise is a great way to strengthen your upper body and improve your balance and coordination. However, there are certain situations where it is best to avoid this exercise. Firstly, if you have any shoulder or wrist injuries, it is important to consult with a healthcare professional before attempting this exercise. The arm movements involved in this exercise can put strain on these areas and worsen any existing injuries. Additionally, if you have any balance or stability issues, it is best to avoid this exercise as it requires you to stand on one leg while performing the arm movements. This can increase the risk of falls and injuries. Furthermore, if you are pregnant or have recently given birth, it is recommended to avoid this exercise as it may put too much strain on your abdominal muscles and pelvic floor. Overall, it is important to listen to your body and avoid this exercise if you have any pre-existing injuries or conditions that may be aggravated by it. Always consult with a healthcare professional before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a stable and properly inflated exercise ball
  • Ensure proper form and technique
  • Start with a light weight and gradually increase as needed
  • Keep your core engaged and maintain proper posture
  • Do not arch your back or strain your neck
  • Avoid jerky or rapid movements
  • Keep the movement controlled and smooth
  • Do not overextend your arms or shoulders
  • Stop if you feel pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Biceps tendinitis
  • Frozen shoulder
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder arthritis
  • Shoulder bursitis

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    Frequently asked questions

     

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